Wheat Germ vs. Bean Sprouts
Nutrition comparison of Wheat Germ and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and bean sprouts:
- Bean sprout has 35.2 times less saturated fat than wheat germ.
- Bean sprout is a great source of Vitamin C.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and bean sprout has 92% less calories than wheat germ - wheat germ has 360 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, wheat germ is lighter in protein, lighter in carbs and heavier in fat compared to bean sprouts per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Bean Sprouts | |
|---|---|---|
| Protein | 24% | 33% |
| Carbohydrates | 54% | 63% |
| Fat | 23% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and bean sprout has 89% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 633% more dietary fiber than bean sprout - wheat germ has 13.2g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Wheat germ has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 662% more protein than bean sprout - wheat germ has 23.2g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Bean sprout has 35.2 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than wheat germ - bean sprout has 13.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Bean sprouts and wheat germ contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Bean sprouts and wheat germ contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than wheat germ - bean sprout has 33ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Bean Sprouts | |
|---|---|---|
| Thiamin | 1.882 MG | 0.084 MG |
| Riboflavin | 0.499 MG | 0.124 MG |
| Niacin | 6.813 MG | 0.749 MG |
| Pantothenic acid | 2.257 MG | 0.38 MG |
| Vitamin B6 | 1.3 MG | 0.088 MG |
| Folate | 281 UG | 61 UG |
Minerals
calcium
Wheat germ has 200% more calcium than bean sprout - wheat germ has 39mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 588% more iron than bean sprout - wheat germ has 6.3mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 499% more potassium than bean sprout - wheat germ has 892mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Wheat Germ | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.016 G |
| Total | 0.723 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than bean sprout per 100 grams.
| Wheat Germ | Bean Sprouts | |
|---|---|---|
| linoleic acid | 5.287 G | 0.042 G |
| Total | 5.287 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat germ or bean sprouts contain more calories in 100 grams?Wheat germ is high in calories and bean sprout has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and bean sprout has 30 calories.
Is wheat germ or bean sprouts better for protein?
Wheat germ is a fantastic source of protein and it has 660% more protein than bean sprout - wheat germ has 23.2g of protein per 100 grams and bean sprout has 3g of protein.
Does wheat germ or bean sprouts have more carbohydrates?
By weight, wheat germ is high in carbohydrates and bean sprout has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does wheat germ or bean sprouts contain more iron?
Wheat germ is an abundant source of iron and it has 590% more iron than bean sprout - wheat germ has 6.3mg of iron in 100 grams and bean sprout has 0.91mg of iron.
Does wheat germ or bean sprouts contain more potassium?
Wheat germ is a rich source of potassium and it has 500% more potassium than bean sprout - wheat germ has 892mg of potassium in 100 grams and bean sprout has 149mg of potassium.